The process that produces brown rice removes only the outermost layer, the hull, of the rice kernel and is the least damaging to its nutritional value. The complete milling and polishing that converts brown rice into white rice destroys 67% of the vitamin B3, 80% of the vitamin B1, 90% of the vitamin B6, half of the manganese, half of the phosphorus, 60% of the iron, and all of the dietary fiber and essential fatty acids. Fully milled and polished white rice is required to be "enriched" with vitamins B1, B3 and iron.
Nutrition facts- Brown rice .
Brown rice nutrition data
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Brown rice-Nutrition facts.
Brown rice nutrition data.
Brown rice nutritional value.
In addition to the nutrients highlighted in our ratings chart, an in-depth nutritional profile for Brown rice is also available. This profile includes information on a full array of nutrients, including carbohydrates, sugar, soluble and insoluble fiber, sodium, vitamins, minerals, fatty acids, amino acids and more.
Amount of Brown Rice: 1 cup
Total Weight of Brown Rice: 185 grams
Nutrients | Amount |
Basic Components | |
Protein | 14.7 g |
Carbohydrates | 143 g |
Water | 19.2 g |
Ash | 2.8 g |
Calories | |
Total Calories | 2868 KJ |
Calories From Fat | 189 KJ |
Calories From Carbohydrate Calories From Protein | 2466 KJ 210 KJ |
Fiber | |
Dietary Fiber | 6.5 g |
Starch | 6.5 g |
Sugar | 1.6 g |
Glucose | 1573 mg |
Sucrose | 1573 mg |
Fructose | 1573 mg |
Lactose | 1573 mg |
Maltose | 1573 mg |
Galactose | 1573 mg |
Fats | |
Total Fat | 5.4 g |
Saturated Fat | 1.1 g |
Mono Fat | 2.0 g |
Poly Fat | 1.9 g |
Vitamins | |
Thiamin | 0.7 mg |
Riboflavin | 0.2 mg |
Niacin | 9.4 mg |
Vitamin B6 | 0.9 mg |
Betaine | 56.8 mg |
Choline | 56.8 mg |
Vitamin E (Alpha Tocopherol) | 2.2 mg |
Folate | 37.0 mcg |
Vitamin K | 3.5 mcg |
Pantothenic Acid | 2.8 mg |
Minerals | |
Calcium | 42.6 mg |
Copper | 0.5 mg |
Iron | 2.7 mg |
Magnesium | 265 mg |
Manganese | 6.9 mg |
Phosphorus | 616 mg |
Potassium | 412 mg |
Selenium | 43.3 mcg |
Sodium | 13.0 mg |
Zinc | 3.7 mg |
Saturated Fats | |
16:0 Palmitic | 921 mg |
18:0 Stearic | 96.2 mg |
Mono Fats | |
18:1 Oleic | 1935 mg |
Poly Fats | |
18:2 Linoleic | 1850 mg |
18:3 Linolenic | 81.4 mg |
Other Fats | |
Omega 3 Fatty Acids | 81.4 mg |
Omega 6 Fatty Acids | 1850 mg |
Amino Acids | |
Alanine | 857 mg |
Arginine | 1114 mg |
Aspartate | 1375 mg |
Cystine | 178 mg |
Glutamate | 2994 mg |
Glycine | 723 mg |
Histidine | 374 mg |
Isoleucine | 622 mg |
Leucine | 1215 mg |
Lysine | 561 mg |
Methionine | 331 mg |
Phenylalanine | 758 mg |
Proline | 688 mg |
Serine | 760 mg |
Threonine | 538 mg |
Tryptophan | 187 mg |
Tyrosine | 551 mg |
Valine | 862 mg |
Buying & Storing Tips
- Brown rice can be purchased in both prepackaged containers and bulk bins. To ensure the maximum freshness in prepackaged containers, check the ‘use-by’ date, as rice has a tendency to go rancid if stored for a long period of time.
- Always go for the organically grown varieties of brown rice, as studies have revealed that such varieties have around 1.4 to 5 times less arsenic than the other varieties. Consumption of high concentration of arsenic can have very harmful effects on human health.
- When purchasing in bulk sections, ensure that the lids of the rice bins are covered properly and the store has a good product turnover. Also, check for any evidence of moisture.
- As compared to white rice, the brown variety has an oil-rich germ that makes it very prone to rancidity. Hence, it should always be stored in the refrigerator. You can also keep it in an airtight container and store for a period of about 6 months.
- In case of cooked rice, place it in tightly sealed containers and store it inside the refrigerator.
s
| Brown Rice (one cup) | White Rice (one cup) | |
Calories | 232 | 223 |
Protein | 4.88 g | 4.10 g |
Carbohydrate | 49.7 g | 49.6 g |
Fat | 1.17 g | 0.205 g |
Dietary Fiber | 3.32 g | 0.74 g |
Thiamin (B1) | 0.176 g | 0.223 g |
Riboflavin (B2) | 0.039 mg | 0.021 mg |
Niacin (B3) | 2.730 mg | 2.050 mg |
Vitamin B6 | 0.294 mg | 0.103 mg |
Folacin | 10 mcg | 4.1 mcg |
Vitamin E | 1.4 mg | 0.462 mg |
Magnesium | 72.2 mg | 22.6 mg |
Phosphorus | 142 mg | 57.4 mg |
Potassium | 137 mg | 57.4 mg |
Selenium | 26 mg | 19 mg |
Zinc | 1.05 mg | 0.841 mg |
Nutritional value - brown rice Hot or Not ?
How many different types of rice are there ?
there are over 8000 diffrent ricesWhat does rice look like?
Rice is one of the most important foods in the world, supplying as much as half of the daily calories for half of the world's population. No wonder that in Asian countries, such as Thailand, rice is so highly valued that the translation of the word "to eat" literally means "to eat rice."
Asked to name the types of rice they are familiar with, people may be able to recall one or two. Yet, in actuality there is an abundance of different types of rice-over 8,000 varieties. Oftentimes, rice is categorized by its size as being either short grain, medium grain or long grain. Short grain, which has the highest starch content, makes the stickiest rice, while long grain is lighter and tends to remain separate when cooked. The qualities of medium grain fall between the other two types.
The scientific name for rice is Oryza sativa.
Another way that rice is classified is according to the degree of milling that it undergoes. This is what makes a brown rice different than white rice. Brown rice, often referred to as whole rice or cargo rice, is the whole grain with only its inedible outer hull removed. Brown rice still retains its nutrient-rich bran and germ. White rice, on the other hand, is both milled and polished, which removes the bran and germ along with all the nutrients that reside within these important layers.
Some of the most popular varieties of rice in this country include:
- Arborio: A round grain, starchy white rice, traditionally used to make the Italian dish risotto.
- Basmati: An aromatic rice that has a nutlike fragrance, delicate flavor and light texture.
- Sweet rice: Almost translucent when it is cooked, this very sticky rice is traditionally used to make sushi and mochi.
- Jasmine: A soft-textured long grain aromatic rice that is available in both brown and white varieties.
- Bhutanese red rice: Grown in the Himalayas, this red colored rice has a nutty, earthy taste.
- Forbidden rice: A black colored rice that turns purple upon cooking and has a sweet taste and sticky texture.
Why is Brown Rice healthier than White Rice ? Brown rice - more nutritional value ?
Brown rice is simply white rice that has not had the brown-colored bran covering removed. So brown rice is considered a whole grain. Why remove the bran? Because most people prefer white rice since it is fluffier and cooks faster than brown. Since brown rice still has the bran intact, it has more fiber than white rice. One cup of brown rice has 3 1/2 grams of fiber while the same amount of white rice has less than one gram of fiber. We all need from 25 to 38 grams of fiber in our diet everyday.
Brown rice also contains nutrients like magnesium, manganese, and zinc. White rice has reduced levels of these nutrients, but is often fortified with iron, and some B vitamins.
What is rice? Have rice nutrition data ? Have rice nutritional value ?
White rice is the name given to milled rice that has had its husk, bran, and germ removed. This is done largely to prevent spoilage and to extend the storage life of the grain. After milling, the rice is polished, resulting in a seed with a bright, white, shiny appearance.
The polishing process removes important nutrients. A diet based on unenriched white rice leaves people vulnerable to the neurological disease beriberi, due to a deficiency of thiamine (vitamin B1). White rice is often enriched with some of the nutrients stripped from it during its processing. Enrichment of white rice with B1, B3, and iron is required by law in the United States.
At various times, starting in the 19th century, brown rice and wild rice have been advocated as healthier alternatives. The bran in brown rice contains significant dietary fiber and the germ contains many vitamins and minerals. (See whole grain.)
As with all natural foods, the precise nutritional composition of rice varies slightly depending on the variety, soil conditions, environmental conditions and types of fertilizers.
Typically 100 g of uncooked rice produces around 240-260 g of cooked grains.
Why is Brown Rice healthier than White Rice ? Brown rice vs white rice . Nutritional value, Nutrition data,Calories.
The crazy thing is that these added steps to turn brown rice to white remove nutrients that are sometimes then introduced back in via synthetic sources - this is called fortified white rice. The same type of thing happens in brown bread vs. white bread scenario.
The loss of nutrients is broad and substantial. Plain white rice has far less Vitamin E, Thiamin, Riboflavin, Niacin, Vitamin B6, Folacin, Potassium, Magnesium, Iron and over dozen other nutrients. Added to that, the dietary fiber contained in white rice is around a quarter of brown rice.
How many carbohydrates are in cooked rice ?
Carbohydrates in rice
Here are examples for different types of rice (white, brown, wild rice).
1. In steamed/boiled long-grain, medium grain, or short grain white rice there are:
- approx 8 carbs in each ounce or 28g
- approx 28 carbs in a 3½ oz or 100g portion
- approx 64 carbs in 8 oz or 227g
- approx 45-53 carbs in 1 cup
2. In steamed/boiled long-grain or medium grain brown rice there are:
- approx 6-7 carbs in each ounce or 28g
- approx 23 carbs in a 3½ oz or 100g portion
- approx 52 carbs in 8 oz or 227g
- approx 45 carbs in 1 cup.
3. In steamed/boiled wild rice there are:
- approx 6 carbs in each ounce or 28g
- approx 21 carbs in a 3½ oz or 100g portion
- approx 48 carbs in 8 oz or 227g
- approx 35 carbs in 1 cup
4. In Chinese restaurant steamed white rice there are:
- approx 9 carbohydrates in each ounce or 28g
- approx 32 carbohydrates in a 3½ oz or 100g portion
- approx 73 carbohydrates in 8 oz or 227g
- approx 45 carbohydrates in 1 cup (loosely packed).
How many calories are in a cup of steamed white rice ?
In steamed long-grain white rice, there are:
In steamed medium-grain white rice, there are:
In steamed short-grain white rice, there are:
- approx 205 calories in one cup.
In steamed medium-grain white rice, there are:
- approx 242 calories in one cup
In steamed short-grain white rice, there are:
- approx 267 calories in one cup.
